Getting Around Plateaus

[ComradVlad]

So quick question for you experienced guys. When I'm cutting i can diet really well for about two months without it effecting my strength too much. However whenever I hit around 10% body fat my strength and energy take a sharp dive, lt's almost an overnight kind of thing. Not a steady decline but an almost an immediate inability to finish sets, do all of my cardio, etc. I basically stumble out of the gym. I can usually push through this for one maybe two weeks and then I give up. Am I doing something wrong or is it just what happens when you start hitting the lower body fat percentages? Is there any advice to get around this or is it just a matter of not being a bitch and pushing through it?

 

[Mac11wildcat]

So quick question for you experienced guys. When I'm cutting i can diet really well for about two months without it effecting my strength too much. However whenever I hit around 10% body fat my strength and energy take a sharp dive, lt's almost an overnight kind of thing. Not a steady decline but an almost an immediate inability to finish sets, do all of my cardio, etc. I basically stumble out of the gym. I can usually push through this for one maybe two weeks and then I give up. Am I doing something wrong or is it just what happens when you start hitting the lower body fat percentages? Is there any advice to get around this or is it just a matter of not being a bitch and pushing through it?

How low are you cutting calories? How much cardio? How long are you hitting the weights?

 

[ComradVlad]

How low are you cutting calories? How much cardio? How long are you hitting the weights?

about 500 - 700 off maintenance
Weightlifting for about 2.5 hours a day 4 days out of the week. 1 hour of cardio after each workout.

 

[Mac11wildcat]

about 500 - 700 off maintenance
Weightlifting for about 2.5 hours a day 4 days out of the week. 1 hour of cardio after each workout.

Whats the total number of cals a day? sorry for the confusion.

 

[ComradVlad]

2100 on workout days 1900 on off days.

 

[Mac11wildcat]

So your cals aren’t stupid low. Low but not crazy. 2.5hrs of weights and an hr of cardio is a LOT of work for a single day though. When going that low on cals you’re going to hit walls. I’d consider shortening the session but making it more intense. Also, know when it’s time to stop dieting, and add cals back in slow. If you want to continue to cut weight, add cals in very slowly and start a new cut phase 500-1000 cals later.

 

[ComradVlad]

Ok, ill give it a go. Thanks for the advice.

 

[Danny56]

For my plateaus, I would either take 3-5 days off in a row and then seriously change my workouts around. Usually does the trick.

 

[Evom1]

First, training should be about 60-90mins max. Focus on getting in there, being intense and focus, don't waste time or do a billion sets


Second, fuck strength. Your goal at this time is to get shredded right? Focus on getting shredded now, strength later. If you wanted strength that would be your focus right now. Don't be that guy that never really cuts cuz you're too scared of your bench decreasing. It's temporary, strength will come right back.

 

[Mac11wildcat]

First, training should be about 60-90mins max. Focus on getting in there, being intense and focus, don't waste time or do a billion sets


Second, fuck strength. Your goal at this time is to get shredded right? Focus on getting shredded now, strength later. If you wanted strength that would be your focus right now. Don't be that guy that never really cuts cuz you're too scared of your bench decreasing. It's temporary, strength will come right back.

I doubt the goal is show lean, and I’m hitting PRs deep into prep. Half of it is mental.